Cannellini Beans Soup South Beach Diet

How to Lose 15-20 Pounds by Eating Soup

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Cannellini Beans Soup South Beach Diet Fat Burning Soup Diet Before And After Photos

South Beach Diet Recipe Collection

Several times a week I am emailed a recipe from This blog is meant to collect and organize these recipes to make them easier to use, as well as to share them with my friends and family.

Wednesday, November 4, 2009

White Bean and Spinach Salad (Phase 1)

Remarkably easy to prepare, this bean and spinach salad is also stunning and very tasty. Slice the red onion as thinly as possible; when you soak it in warm olive oil and lemon juice, the bite will mellow, leaving you with a sweet and flavorful red onion vinaigrette.

Prep time: 35 minutes

Cook time: 2 minutes

1 small red onion, very thinly sliced

3 garlic cloves, minced

6 tablespoons fresh lemon juice

1/2 teaspoon salt

1/4 cup extra-virgin olive oil

3 (15-ounce) cans cannellini beans, rinsed and drained

1 1/2 cups packed baby spinach (2 ounces)

Freshly ground black pepper

Combine onion, garlic, lemon juice, and salt in a large serving bowl; stir well.

Heat oil in a small skillet over medium-high heat until just warm, about 2 minutes. Slowly and carefully pour warm oil over onion mixture (it will sizzle a bit). Stir well to combine and let sit at room temperature for 20 minutes, stirring occasionally.

Add beans and spinach to the vinaigrette, and toss well to coat. Season with pepper to taste and serve.

Cannellini Beans Soup South Beach Diet

White Bean and Roasted Mushroom Soup

This month is our major decompression month. We are relaxing from the past few months of holidays, birthdays, and other things that have made this past fall quite hectic. We’re also gearing up for a vacation, which will be the first time flying as a family of four, so I’ve been busy trying to keep my sanity while trying to think of the many ways to make it go as smoothly as possible!

My husband and I also decided to do a little challenge, seeing who could lose a percentage of weight first. A little friendly competition and seeing each other’s results on MyFitnessPal always gives us motivation. The big thing about trying to eat healthier in the winter, I find, is that you crave comfort foods that keep you warm and fill your belly with goodness so you can forget about just how darn cold it is outside. Holy cow this winter is frigid too!

I love so many things about this soup. By roasting the vegetables you get that amazing flavor, but it also warms up your kitchen a bit. Bonus! It’s relatively quick to make, it has amazing aromatics, and it’s good for you! Yes, it is low carb, can be vegetarian, and is gluten free. It’s also very filling. It’s also a no fuss soup, no real kitchen finesse required so my daughter did a lot of the prep work.

While this wasn’t the way to his heart, the husband doesn’t do many soups, it was for me since it filled me up for a few days with all of the leftovers and was low calorie.

White Bean and Roasted Mushroom Soup

  • 16 oz mushrooms, halved or quartered
  • 1 large sweet onion, quartered
  • 3 garlic cloves, slightly crushed
  • 1-2 Tbsp olive oil
  • 1 1/2 tsp salt, divided
  • 1 1/2 tsp freshly ground black pepper, divided
  • 8-10 fresh sage leaves
  • 8-10 stems + 1 Tbsp fresh thyme, divided
  • 48 oz chicken broth (substitute with vegetable broth for vegetarian option)
  • 3 15oz cans cannellini beans
  • Additional salt and pepper for seasoning

Pre-heat oven to 450 F.

Toss mushrooms, garlic, and onion in olive oil, 1 teaspoon salt, and 1 teaspoon pepper. Spread on baking sheet. Add sage and stems of thyme. Roast in 450 F oven for 25 minutes, tossing halfway through.

While the vegetables are roasting, add broth, beans, remaining salt and pepper, and thyme leaves to a large stock pot over medium heat and simmer.

When vegetables are done roasting, let cool slightly. Separate mushrooms from other roasted vegetables. Retrieve 2 cups of the white beans and 1 cup of broth from the stock pot. Add to a blender along with the roasted onions, garlic, and herbs. Cover and blend until smooth.

Add pureed bean mixture back to stock pot, whisking in until smooth. Add roasted mushrooms to soup. Salt and pepper to taste.

Can I Eat Beans on South Beach Phase One?

Of the South Beach Diet's three phases, phase one has the strictest requirements. Despite the many foods placed off-limits during this phase, beans are not among the forbidden foods. Bean consumption is actually encouraged on all phases of the South Beach Diet, and some recipes in the book and on the official website contain beans.

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South Beach Diet

The South Beach Diet promotes consumption of healthy protein and fats while limiting the amount and type of carbohydrates. The first phase, called phase one of the diet, lasts two weeks and restricts carbohydrate intake to about 10 percent of your daily caloric intake. Phase one is designed to jump start weight loss and stabilize blood sugar. Phase one lasts two weeks, after which your carbohydrate intake increases in subsequent phases and your weight loss slows.

Beans contain high levels of protein, fiber and antioxidants and fairly low levels of carbohydrates. On the South Beach Diet, beans are an acceptable protein source during any phase, including phase one. Because the diet does not involve strict carbohydrate counting, there is no need to limit the amount or frequency of bean consumption during phase one. Other legumes, such as split peas and lentils, are also allowed during this phase of the South Beach Diet. In particular, beans are encouraged as an alternate protein source for vegetarians embarking on phase one of the South Beach Diet.

How to Include Beans

Beans can be included in any meal during phase one of the South Beach Diet. Cooked black beans can be included in an omelet at breakfast. For lunch and dinner, beans can be incorporated into soups, stews, casseroles and salads and used as a side dish. Recipes containing beans provided by the South Beach Diet include black bean soup, white bean soup and cannellini bean salad.


Because beans contain both carbohydrates and protein, they can be used both as a main component of your meal or as a side dish. The inclusion of beans on the South Beach Diet makes it easier for vegetarians to use this diet, especially when compared to many low-carb diets that restrict beans completely during the early phases or throughout the entire program. Consuming beans during phase one may help reduce constipation, a common problem in low-carb diets that do not include much fiber. As with all diets, you should strive to eat a variety of different foods during every phase of the South Beach Diet to ensure consumption of a wide range of nutrients.

5:2 pm Updated by

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